The Gym Lake Highlands – CrossFit
A.: Deadlift (4×4 @ 70%
+
10-12 KB Good Mornings
-rest 1:30-2 min)
-all sets across
-deload week
B. Metcon (2 Rounds for reps)
For Reps:
AMRAP 5
5 Wallball (30/20)
5 Strict Pullups
+
Rest 5
+
AMRAP 5
10 Wallball (20/14)
10 Kipping Pullups
round 1: WB/Strict Pullups
round 2: WB/Kipping Pullups
C. Accessory (Checkmark)
2-3 Sets
7-9 GDH Situps
9 Seated DB Arnold Press
rest as needed